ADHD at Work: Just Got Laid Off…Now What?!
- CJ Pringle
- Dec 30, 2025
- 3 min read
Losing a job is destabilizing for anyone, but for adults who are laid off with ADHD, the experience can hit with extra force.
The sudden loss of structure, identity, income, and routine, combined with ADHD-related challenges like rejection sensitivity (RSD), emotional dysregulation, and difficulty shifting attention, can feel like the bottom drops out from under you.
If you’ve just been laid off, or fear one may be coming, take heart: this moment does not define you, and there are ways to stay grounded, protect your mental health, and move forward with clarity and confidence.
December 2025, CJ Pringle, ADHD Coach @ Agave Health
The Emotional Rollercoaster After Being Laid Off with ADHD
ADHDers often experience emotions more intensely and for longer periods of time. A layoff can ignite a cascade, such as:
Shock and Confusion
The ADHD brain thrives on predictability, even if it doesn’t always look like it.
Sudden changes can send your mind racing, make executive functioning harder, and amplify feelings of disorientation.
Shame, Self-Blame, and “What Did I Do Wrong?”
RSD goes into high gear here. Even if the layoff had nothing to do with performance, many ADHDers automatically internalize it:
“I should have seen this coming.”
“I’m not good enough.”
“Others would have handled this better.”
This cognitive distortion can snowball into a full-blown identity crisis.
Fear of the Future
Losing your job can activate long-standing patterns of anxiety around stability, competence, and self-trust, especially if burnout or overwhelm preceded the layoff.
Comparison to Others
ADHDers often measure themselves against coworkers who appear more organized, stable, or productive.
After a layoff, this comparison trap can become incredibly painful.
How to Stay Grounded When Your Brain Feels Like It’s Spinning
1. Anchor Yourself Physically First
When emotions surge, executive functioning shuts down. Start with grounding techniques:
Deep diaphragmatic breathing
A short walk
Naming five things you can see, hear, or feel
Body-doubling to regain momentum on practical steps
These tools calm the nervous system so your brain can think again.
2. Separate the Layoff From Your Identity
A layoff is:
A business decision
A restructuring outcome
A budget shift
A wider economic ripple
It is not proof that you aren’t capable, intelligent, or valuable.
Try reframing:
From: “I was cut because I wasn’t good enough.”
To: “This happened to me, not because of me.”
This tiny shift protects your self-worth from getting fused with the event.
3. Challenge the RSD Narrative
Ask yourself:
What facts do I actually know?
What assumptions is my brain filling in?
If a friend said this about themselves, what would I tell them?
RSD thrives in silence. Naming it reduces its power.
4. Rebuild Structure Quickly, but Gently
You don’t need a full-blown job search plan on Day 1.
Start with light scaffolding:
Set wake and sleep times
Create anchors in your day such as meals, workouts, or appointments
Block 1–2 hours for job-related tasks
Leave the rest for recovery, reflection, and decompression
ADHD overwhelm skyrockets when there is too much space and too many unstructured decisions to make.
5. Reach Out Instead of Retreating
The instinct to withdraw is strong, especially when shame spikes.
However, connection improves emotional regulation, expands opportunities, and reminds you of who you are outside of work.
When you are ready, reach out to one person you trust:
A professional mentor
A former colleague
A friend who “gets it.”
A coach
Just one conversation can shift your entire mental landscape.
Moving Forward With Support
A layoff can shake confidence and distort self-worth, especially for ADHDers who experience rejection sensitivity and emotional intensity more strongly. This moment does not define your value or your capability, even if your nervous system is telling you otherwise.
ADHD coaching can help stabilize this transition by providing structure, perspective, and support when your routine and sense of direction feel disrupted. Coaching support can help you:
Regulate the emotional storm so decisions are not driven by panic
Rebuild structure and routines while your schedule is upside down
Process RSD spikes and reframe negative self-talk
Clarify your strengths and identify roles that align with how your brain works
Create an action plan that feels achievable rather than overwhelming
Navigate conversations with recruiters, former employers, or HR more confidently
With the right support, a layoff can become less of an ending and more of a pivot, one that leads to clearer direction, healthier patterns, and work that fits you more sustainably.
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